Navigating Daylight Savings Time for March 10, 2024

It's that time of year again—Daylight Savings Time. For 2024, mark your calendars for Sunday, March 10th. While most people just grumble about losing an hour of sleep, for those of us with little ones, it can mean weeks of sleep battles. But fret not! With some simple preparation and gentle guidance, your baby can breeze through the time change without disrupting your household's sleep routine. Let's dive into how you can prepare yourself and your children for Daylight Savings Time and explore two effective transition methods recommended by Blissful Baby Sleep Coaching.

Preparing Your Baby Before the Time Change

Your baby may be oblivious to the impending time change, but you're not! While you've worked hard to establish a bedtime routine, it's essential to approach this transition with grace and patience. Preparation will vary for each family, but it's crucial to ensure everyone is on the same page.

Transition Method #1: Pretend Nothing Has Changed

Perfect for families with easygoing children and parents who appreciate simplicity, this method involves... well, not doing much! For laid-back kids, sticking to the usual bedtime routine can be surprisingly effective. Even though the clocks may shift, the bedtime stays constant. While they might be tempted to sleep in, it's advisable not to let them oversleep beyond their usual waking time if bedtime is set at 7 pm.

Anticipate potential bedtime challenges initially, and consider investing in blackout curtains to reinforce the cues for day and night. Stick to your regular daily schedule, ensuring that meals, naps, and bedtime occur at the usual times (keep an eye on the clock). Remember, your baby is going to bed at their "regular time." For instance, if your baby is accustomed to a 7:00 pm bedtime, put them down at the NEW 7:00 pm (previously 6:00 pm). While meals and naps may naturally adjust, be prepared for the possibility that your child may not feel tired at bedtime right away.

Transition Method #2: Slow and Steady

Designed for children who struggle with changes and families who thrive on planning, this method involves gradual adjustments starting about six days before the time change. By shifting bedtime in 10-minute increments each night, you ease your child into the new schedule. While it requires more attention, this method helps minimize disruptions and maintains your sanity.

But, instead of sending your child to bed at 7 pm one day and “6” pm the next, you’re going to begin changing their bedtime in 10-minute increments. 

This example is using the 7 pm bedtime example, but adjust for your own family’s schedule

Day 1 (March 4, 2024): Bedtime at 6:50 pm

Day 2 (March 5, 2024): Bedtime at 6:40 pm 

Day 3 (March 6, 2024): Bedtime at 6:30 pm

Day 4 (March 7, 2024): Bedtime at 6:20 pm

Day 5 (March 8, 2024): Bedtime at 6:10 pm

Day 6 (March 9, 2024) - Clocks change tonight): Bedtime at 6:00 pm 

Day 7 (March 10, 2024): Bedtime at 7:00 pm (new time) - but you worked your child’s schedule to be ready for this change 

So once you decide on your strategy for your children, you might want to incorporate these other tips to help them and YOURSELF move through this time change easier.

Sleep Well Beforehand:

• Obtain quality sleep in the nights leading up to the time change.

• Build up a "sleep bank" to cope with the switch.

• Studies show banking sleep can decrease cognitive impairment and preserve motor skills.

• Prioritize Daylight Exposure:

• Spend time outside, ideally in the morning before 10am to acclimate to the new light-dark timing.

• Natural light, even on cloudy days, is more effective in aligning circadian rhythm than indoor lighting.

Take Precautions in Case of Sleep Disruption:

• Don't overload your schedule on the Sunday or Monday after the time change.

• Schedule important events later in the week when you've had more time to adjust.

• Avoid long drives immediately after the time change due to potential dangers of drowsy driving.

Upgrade Your Sleep Hygiene:

• Follow healthy sleep hygiene practices, including a fixed sleep schedule, bedtime routine, limiting caffeine/alcohol, and going device-free before bed.

• Create a bedroom environment conducive to sleep by blocking out noise and light.

Take a Short Nap if Necessary:

• If experiencing significant daytime sleepiness, take a short nap (under 30 minutes) in the early afternoon.

• Avoid late afternoon or evening naps to prevent difficulty falling asleep at night.

Whichever method you choose, remember to be flexible and patient. Daylight Savings Time can be a challenging adjustment for babies and parents alike, but with the right approach, you can sail through smoothly.